This is the main content.
Spicy White Bean and Broccoli Stew
Recipes
Spicy White Bean and Broccoli Stew
6 servings
40 minutes total

Ingredients

  • 3 cans reduced-sodium cannellini (or great northern) beans (15–16 oz each)
  • 2 teaspoons olive oil
  • 1 (10 oz) bag frozen seasoning blend (diced onions, celery, bell peppers, and parsley)
  • 1 tablespoon tomato paste
  • 1 tablespoon Italian bread dip seasoning
  • 1 teaspoon crushed red pepper
  • 4 cups no-salt-added vegetable stock (or broth)
  • 1 large head broccoli (about 1 lb)
  • 2 lemons, for zest/juice/wedges
  • 1 bunch fresh Italian parsley, divided
  • 4 oz crumbled feta cheese

Steps

    1. Drain and rinse 2 cans beans. Preheat 4-quart stockpot on medium-high 2–3 minutes. Add oil and seasoning blend to pot; cook and stir 2–3 minutes until vegetables are hot.
    2. Stir tomato paste, bread dip seasoning, and red pepper into pot. Cook and stir 2–3 minutes until combined and color deepens. Stir undrained can of beans into pot and mash with back of spoon until broken up. Add stock and drained beans. Bring to a boil.
    3. Reduce heat to medium-low; simmer 15–20 minutes until stew has thickened slightly. Meanwhile, peel broccoli stem (discard peel), then cut stem and head into bite-size pieces. Zest 1 lemon (1 teaspoon), then juice (2 tablespoons); cut remaining lemon into wedges. Chop parsley coarsely (1 cup).
    4. Stir broccoli, lemon zest, lemon juice, and ¾ cup parsley into stew. Simmer 5 more minutes or until broccoli is desired tenderness. Serve topped with feta and remaining ¼ cup parsley, with lemon wedges on the side.

Amount per ⅙ recipe serving: Calories 270, Total Fat 6g, Sat Fat 3g, Trans Fat 0g, Chol 15mg, Sodium 720mg, Total Carb 40g, Fiber 11g, Total Sugar 7g, (Incl. 0g Added Sugars), Protein 14g, Vitamin D 0%, Calc 20%, Iron 30%, Potassium 20%